World Sleep Day and the Benefits of Sleep

*This is a sponsored post in collaboration with Tempur

In my youth and before having kids I probably took sleep for granted but with two very active young boys running around all day I know just how important it is to get a good night's sleep, not just for my sanity but for a range of reasons although there are times as a parent when you, unfortunately, go without your 8hrs and have to find a way to function on far less. Luckily as my boys are getting a little older and have settled into a good routine I can now see just how exhausted I was some days and how I hope I never have to feel that way again as both my mental and physical wellbeing are benefitting from getting enough rest.

Many of us know that sleep is very important but here are a few reasons as to why that is

1. Reduces stress levels

Being a parent at times can be stressful, especially if you are also juggling work, family, social time and it can be easy to become overwhelmed, even more so when you are tired. When you are stressed your body releases stress hormones, this happens more when you are sleep-deprived and this hormone can also keep you awake and disrupt your sleep and you can quickly fall into a bad routine. However, a good night's sleep helps relax your body and reduce stress and also means that you wake up feeling more alert and can cope with challenging situations easier as well as having improved concentration. 

2. Is a boost to your immune system

Now more than ever we want our immune systems to be as efficient as possible and getting enough sleep allows your body the time it needs to repair, rebuild and recover which is essential especially if you are fighting off a cold or infection. 

3. Keeps your heart healthy

Did you know that a lack of sleep can actually increase your risk of developing things like high blood pressure and heart disease as sleep is a time that allows your heart to rest and recover and without it, it can have an impact on your most important organ. Not getting enough sleep can also lead to inflammation and can affect how your body regulates blood sugar, both of which can impact your heart health.  

4. Better sleep can mean better mood

When we don't get enough sleep we can have trouble regulating our emotions and I think as parents we all know how when your sleep-deprived those little things that normally wouldn't bother us can really annoy you when you're tired and exhausted. Tiredness can affect a huge range of our emotions such as our ability to respond to humour and show empathy, both of which we need to do daily when we have kids. 

These are just a few reasons and it goes without saying that a better night's sleep makes us feel more alert, improves our memory function and increases energy levels which is a must when you're a busy parent. The golden question though is how do we get better quality sleep? Well from my experience when you have very young children or a newborn you do have to resolve yourself to the fact that your sleep will be disturbed to some degree but as your children get older you need to find a way back into a healthy sleep pattern and small changes such as reducing screen time or changing your mattress or mattress material can have an impact and here are a few other things I've found have helped me so far.

1. Create a calming bedroom environment 

This may be easier said than done when you have kids but creating a space that encourages sleep is really important so make sure your bedroom is quiet and dark as night is the first place to start, also reducing screens such as your phone or TV before bed is key. You could try using earplugs, sleep eye masks as well as putting your phone out of reach so you're not tempted to scroll and overstimulate your mind before bed. 

2. Upgrade your pillow and mattress 

I've recently been using the Tempur comfort pillow and honestly, it's been a game-changer and it's really improved my quality of sleep, in fact, I didn't realise how long I had been using an unsuitable (and rather flat) pillow and what an impact this can have on your sleep. The classic comfort offers pressure-relieving support with visco-elastic cells that actively mould and adapt to your body and because of this it doesn't matter if you sleep on your back, front or side as the pillow is both huggable and shapeable. What is great about Tempur is they offer a 30-night pillow trial so if you don't love it you can send it back. I've also swapped over to a memory foam mattress a few years ago and I won't be going back 

3. Avoid Alcohol and Caffeine 

When we think about caffeine we often think about coffee but caffeine can also be found in fizzy drinks and foods such as chocolate and desserts so be aware of this before tucking into an after supper treat as even a tiny amount can stimulate your brain and make it harder to switch off. Alcohol can actually have a similar effect and while it initially may make you feel sleepy it can have the opposite effect and stimulate your brain during the night. 

4. Create a workable sleep routine

Just like children we too benefit from going to bed and waking up around the same time each day and it can help train your body into knowing when it's time to switch off. You could add a few things to your routine such as a relaxing evening bath followed by a glass of warm milk or spending 30 minutes reading a book rather than scrolling through social media, these can all work as signifiers to your brain that it's time to wind down. 

March is actually National bed month with World sleep Day on the 18th, so this is a great time to look at workable ways to improve your sleep as it's so important and can affect every part of our life from our mental, physical and overall wellbeing.